Hips sag at the deep bottom position
Core fails under the extended range of the deficit push-up.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Push · Upper Body
Deficit Push-Up (Elevated Hands)
Coaching cues
- Hands on pushup handles or plates; allows lower descent than the floor
- Lower chest below hand height — full pec stretch at the bottom
- Press to lockout; rigid plank throughout
- Greater range of motion than a standard push-up — more pec stimulus
Common faults 2
Elbows flare wide at the deep stretch
Anterior shoulder is stressed at the most vulnerable position.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗